Ironman 70.3 Syracuse - Triathlon1/2 Ironman

PB in swim!

navigation was very good, but notice that I'm getting a stronger pull on my right than my left, and end up veering toward the right in my swim. Frequently corrected my course to adjust for this. Also, over-corrected when I'd make contact with a fellow competitor. Need to get used to swimming in a group.

1st time using a "peeler" out of the water-I think it helped. very winded getting out of the water.

Not sure I'm ready for the flying mount on to bike, and in a longer race, not sure it would have that huge of an impact on my time.

Holy Hills batman! Did a nice job of keeping pace, if not pacing, for my pack. PB on 56 miles of biking!

maybe pushed it too hard on some uphills toward the end ~45-50 mile. Felt pressure late on the bike to make up the time lost on the early uphills. Must work on gearing in flats in order to maintain speed, pace and cadence.

I did not run the best path from dismount to the rack. Should have practiced that.

Run the path from dismount to the rack in advance. I did not do the elastic laces in my shoes-wish I had. Could have shaved even more seconds off my transition time.

Beat the 1st 1/2 marathon training time, and came close to beating the second! left calf cramp at mile 7.2-loosened up with gatorade. some quad cramping coming out of transition 2-pushed it too hard up hill on the bike at mile 45-50ish. walked at first aid station after t2 to take in plenty of gatorade and water. Really kicked it into overdrive with 1 mile left and finished the run strong.

I would have started off slower and kicked it into gear around mile 5. Need to work on even splits. 1st half of run was at 8:30/mile pace

walked around and re-hydrated


I found it hard to run from the water to t1-just very winded-too cold? t1-super slow-had a hard time warming up after the water. I lost my chain on an uphill. Quads cramped up a couple of times on the bike ~45-50 miles in on uphils when I was trying to "push it" and make up some time. I cramped up in my left calf during run-still have a deficiency from Left Achilles Tendon tear?-and quads cramped early in run due to over-exertion on bike.


Syracuse really came out in style and put on an awesome race. Very challenging bike course, very cold water. The run could have been more flat, but the downhill run was a nice treat after biking uphill for what felt like the majority of 56 miles.
Things to work on for next season: swim-continue to work on navigation. Balanced effort left and right side. Increase stroke efficiency in order to improve time. Bike-need to get the bike fitted to make sure I've optimized both aero position and power stroke, practice on steeper and longer hills, work on aero position and proper gearing on the flats. Run-continue to practice combination of long and short runs, continue to improve posture and let legs catch me as I fall gracefully. Nutrition and diet-stop snacking, track eating and take off the next 20 pounds and decrease body fat% to the teens. Flexibility-stretch every day, especially back, quads, hamstrings and groin. Strength-rehab left calf so that it is of equal strength and endurance as right side, rehab right shoulder so that it doesn't get sore during swim, isolate left side of body so that it becomes equally as strong as the right side, isolate the core. Anaerobic, short, powerful, fast workouts will increase speed on longer workouts, and longer workouts will build endurance which will let me swim, bike and run at faster paces for longer periods of time.